Eat Well for Less - Health and Social Services - Government of Yukon

Who is this booklet for?
This booklet is for anyone who would like to spend less money and eat
healthy foods. Healthy eating is important for all age groups. What you eat
can affect your health, energy level and the way you feel about yourself.
This booklet will help you save money on food by providing tips and suggestions
while following Canada’s Food Guide.
Table of Contents
1. What is Healthy Eating? 2
2. Eating Well with Canada’s Food Guide — Food Group Basics 3
3. Menu Planning and Food Budgeting 15
4. Sample One Week Menu 16
5. Basic Food to Have on Hand 18
6. Smart Shopping Tips 19
7. Storing Your Food 20
8. Recipes 21
9. Emergency Food Resources 30
10. Acknowledgements 30
11. Notes 31
1

1. What is Healthy Eating?
Eating is one of the best things life has to offer. Food helps you celebrate with your
family and friends. It nourishes your body. It gives you energy to get through
each day. The right balance of food and activity helps you to prevent disease and
maintain a healthy body weight. Eating Well with Canada’s Food Guide is a tool to
help Canadians over the age of two make healthy food choices.
Each of the food groups listed in Canada’s Food Guide is important because it provides its
own set of nutrients. No food or meal is “good” or “bad.” Healthy eating means having
a variety of foods from each food group every day in moderate amounts.
2

2. Eating Well with Canada’s Food
Guide—Food Group Basics
You need to eat foods from each of
the four food groups in Eating Well
with Canada’s Food Guide every
day. The number of servings you need to
eat from each food group depends on your
age and how active you are.
Let’s look at the food guide and money
saving ideas when shopping for and
preparing food.
Vegetables
and Fruit
Grain
Products
Milk and
Alternatives
Meat and
Alternatives
3

Vegetables and Fruit
Why do you need them?
Vegetables and fruit have important nutrients such as vitamins, minerals and
fibre. They are also usually low in fat and calories and may help prevent heart
disease and some types of cancer.
How much do you need?
Number of Food Guide
Servings of Vegetables
Age
and Fruit per day
Toddlers 2–3 years 4
Children 4–8 years 5
Youth 9–13 years 6
Teens (female) 14–18 years 7
Teens (males) 14–18 years 8
Adults (females) 19–50 years 7–8
Adults (males) 19–50 years 8–10
Adults (females) 51 years and older 7
Adults (males) 51 years and older 7
Examples of 1 serving:
1 medium fruit or vegetable (about the size of a tennis ball)
½ cup or 125 mL fresh, frozen or canned vegetables
½ cup or 125 mL juice
1 cup or 250 mL salad
½ cup locally picked berries
4

Vegetables and Fruit
Try to:
• Eat at least one dark green and one orange
vegetable each day (such as broccoli,
spinach, romaine lettuce, carrots and squash)
• Choose vegetables and fruit prepared with
little or no added fat, sugar or salt
• Have vegetables and fruit more often
than juice
To save money:
• Buy fresh fruits and vegetables when they are in season. You can
freeze them too. During the winter, frozen or canned vegetables
or fruit may be the best buy. They are just as nutritious as the
fresh ones.
• Choose frozen vegetables in bags and cook only as much as
you need.
• Add leftover vegetables to soups, salads or casseroles. See section
8 for recipe ideas.
• Try growing your own vegetables such as potatoes, carrots or beets.
5

Grain Products
Why do you need them?
Grain products, especially whole grains, are a source of fibre and usually low
in fat. Fibre rich foods can help you feel full and whole grains may also help to
prevent heart disease.
How much do you need?
Number of Food Guide
Servings of Grain Products
Age
per day
Toddlers 2–3 years 3
Children 4–8 years 4
Youth 9–13 years 6
Teens (female) 14–18 years 6
Teens (males) 14–18 years 7
Adults (females) 19–50 years 6–7
Adults (males) 19–50 years 8
Adults (females) 51 years and older 6
Adults (males) 51 years and older 7
Examples of 1 serving:
1 slice of bread
35 grams of bannock (approx. 2" x 2" x 1")
½ of a pita or tortilla
½ cup or 125 mL cooked rice, noodles, spaghetti or macaroni
¾ cup or 175 mL hot cereal or 30 grams of cold cereal
6

Grain Products
Try to:
• Make at least half of the grain
products you eat every day whole
grain choices
• Choose grain products that are
lower in fat, sugar or salt
To save money:
• Serve cooked cereal for breakfast instead of cold cereal. Hot cereals
like porridge are a good buy. Instant hot cereals in single serving
packages are convenient, but usually expensive.
• Buy day old bread. Use it right away or store it in the freezer for up
to 1 month.
• Cook with noodles, pasta and rice. They are nutritious, delicious and
economical foods.
• Try baking your own muffins (see section 8 for recipe ideas). They
cost less, are much lower in fat than store bought ones and taste
better too!
7

Milk and Alternatives
Why do you need them?
The Milk and Alternatives food group provides important vitamins (like Vitamin
D) and important minerals (like calcium and magnesium) which are important
for developing strong bones and decreasing the risk of osteoporosis.
How much do you need?
Number of Food Guide
Servings of Milk and
Age
Alternatives per day
Toddlers 2–3 years 2
Children 4–8 years 2
Youth 9–13 years 3–4
Teens 14–18 years 3–4
Adults 19–50 years 2
Adults 51 years and older 3
Examples of 1 serving:
1 cup or 250 mL of milk
1 cup or 250 mL of soy beverage fortified with calcium and Vitamin D
¾ cup or 175 grams of yogurt
1 ½ ounces or 2 slices of cheese
8

Milk and Alternatives
Try to:
• Drink 2 cups (500 mL) of skim,
1% or 2% milk every day
• Drink 2 cups (500 mL) of soy
beverage fortified with calcium
and Vitamin D every day if you
don’t drink milk
• Select lower fat milk alternatives
like cheese and yogurt
To save money:
• Make milk from skim milk powder and use it for cooking or baking.
Mix it with an equal amount of skim, 1% or 2% milk for drinking.
• Buy cheese in blocks and slice or grate it yourself. Sliced cheese
may be cheaper at the deli counter than in packages.
• Freeze grated cheese and use it for baking or casseroles
• Try making your own milk pudding. See section 8 for recipe ideas.
9

Meat and Alternatives
Why do you need them?
Foods from the Meat and Alternatives food group provide important nutrients
such as iron, magnesium, B Vitamins and protein.
How much do you need?
Number of Servings of
Meat and Alternatives
Age
per day
Toddlers 2–3 years 1
Children 4–8 years 1
Youth 9–13 years 1–2
Teens (female) 14–18 years 2
Teens (males) 14–18 years 3
Adults (females) 19 and older 2
Adults (males) 19 and older 3
Examples of 1 serving:
75 grams (2 1/2 ounces) or ½ cup (125 mL) of cooked meat, (such as moose,
caribou, beef or pork), chicken or fish (a piece just smaller than the size of a
deck of playing cards)
¾ cup or 175 mL of cooked beans, split peas or lentils
2 eggs
2 tablespoons or 30 mL of peanut butter
¾ cup (175 mL) or 150 grams of tofu
10

Meat and Alternatives
Try to:
• Choose meat alternatives such as
beans, lentils and tofu more often—
they are nutritious, tasty and not
too expensive.
• Eat at least two ½ cup or 125 mL
servings of fish each week.
• Choose lean meat and alternatives
prepared with little or no added fat
or salt.
To save money:
• Buy less expensive cuts of meat like shoulder, blade and stewing
meat. They will be tender if you cook them slowly for several hours in
a liquid such as water, soup broth or tomato juice.
• Choose regular or medium ground beef. Just brown it and then drain
well to get rid of the extra fat.
• Buy a whole chicken or large piece of meat and cut it into smaller
pieces yourself.
• Shop for sandwich meat like turkey or roast beef at the grocery store
deli (if available). It usually costs less than buying it in a package.
• Check flyers and stock up on canned tuna or salmon when it
is on sale.
• Use leftover meat or chicken bones to make soup.
• Make a stir fry or casserole that uses a small amount of meat and
add lots of vegetables, noodles or rice.
• Add beans, chickpeas or lentils to soups, casseroles or salads.
• Try eating a few meatless meals each week such as: bean and rice
casserole, cheese omelette, tofu and vegetable stir fry or vegetarian
chili. See section 8 for recipe ideas.
11

Oils and Fats
Why do you need them?
Too much fat is not good for your health.
However, a small amount of the right type
of oils and fats are important because
they help your body to absorb vitamins
like Vitamins A, D, E and K. The type
of fat you eat is as important as the
total amount that you eat.
Try to:
• Choose low fat choices from each
of the food groups.
• Include a small amount 30–45 mL (2 to 3
tablespoons) of unsaturated fat in your foods each
day. This includes margarine, oil used for cooking,
salad dressings and mayonnaise.
• Choose tub margarine that is low in saturated and
trans fat. Read the label and look for margarine that
has 5% or less daily value from saturated and
trans fat.
• Use vegetable oils such as canola, olive and
soy bean.
• Limit the amount of butter, hard margarine, lard and shortening
you eat.
To save money:
Try making your own salad dressing by mixing together some
ingredients you always have on hand. It’s healthier and less
expensive. See section 8 for recipe ideas.
12

Beverages
In addition to drinking two glasses of low fat milk
every day, water is a great way to quench your
thirst and keep you hydrated. You need more
water in hot weather or when you are very active.
Try to:
• Limit beverages that are high in calories, fat or sugar such as fruit
flavoured drinks, soft drinks, alcohol, sports and energy drinks and
sweetened hot and cold drinks.
• Choose fresh vegetables and fruit more often than juice.
• Limit your coffee and tea intake.
To save money:
• Choose tap water. It is safe and very inexpensive.
• Why pay someone else to add the water? Premixed cartons,
containers and juice boxes are much more costly. Buy frozen
containers of 100% fruit juice and add the water yourself.
13

Limit these Foods and Beverages
Another important step towards better health and a healthy body weight is to limit the
number of foods and beverages that are high in calories, fat, sugar or salt. Examples of
these kinds of foods are:
Cakes
Pastries
Chocolate
Candies
Cookies
Granola bars
Donuts
Store bought muffins
Ice Cream
Frozen desserts
French fries
Potato chips
Nachos and other
salty snacks
Alcohol
Fruit flavoured drinks
Sports and energy drinks
Sweetened hot and cold
drinks
14

3. Menu Planning
and Food Budgeting
By doing a little bit of planning before you go shopping, you can save money
on groceries. Try a few of these tips before your next shopping trip.
• Every week put your food money in an envelope. Try to spend this money
on food only.
• Set aside time each week to plan your meals for the next week.
• Plan your weekly menu using Eating Well with Canada’s Food Guide.
Menu planning will help you from always wondering “What can I make today?”
• Planning a menu can be easy.
Try these hints:
• Check supplies at home to see what needs to be used up.
• Check the supermarket flyer for items that are on sale, particularly foods in
the Meat and Alternatives group. Choosing these specials can save money.
Store specials are also posted as you enter the store.
• Plan the meat or meat alternatives for the main meal first, then add foods
from the other food groups to complete main meals.
• Plan breakfasts and noon meals.
• Plan to use leftovers.
• Remember that snacks should be nutritious: low in fat, sugar and salt.
• Make a shopping list of the foods you need to buy. Check basic foods to
have on hand (See Section 5. Basic Foods to Have on Hand) and the
ingredients you will need for your weekly menu plan.
• Plan treats such as birthdays, or an occasional “take-out” or restaurant meal
if the budget permits. If you plan for it, you will stay within your budget.
15

4. Sample One Week Menu
SUNDAY MONDAY TUESDAY
Breakfast Scrambled eggs Fruit Juice Milk
Wholegrain toast Hot or cold Bannock made with oats
Milk wholegrain cereal Cheddar cheese
with milk
Toast
Snack Fresh fruit in season Yogurt Fresh fruit
in season
Lunch Vegetable soup Chicken sandwich Leftover
Salmon Sandwich Fresh fruit Vegetarian chili
Orange in season Wholegrain bread
Milk Milk Yogurt
Fruit juice
Dinner Mustard baked Vegetarian chili* Stroganoff style beef*
chicken* Wholegrain bread Grandma’s rolled
Carrots Rice pudding* oat cookies*
Roasted potatoes
Wholegrain bread
Apple oatmeal crisp*
Snack Toast Crackers Cold cereal
Apple Canned fruit with milk
Menu Planning Tips used:
• Leftovers from Sunday, Monday, Wednesday and Thursday are used to make lunch
for the next day.
• Beans, lentils, eggs and peanut butter are used to keep costs down.
16

WEDNESDAY THURSDAY FRIDAY SATURDAY
Fruit juice Peanut butter Fruit juice Orange Juice
Hot or cold and jam on Boiled egg Hot or cold
wholegrain cereal wholegrain toast Bannock made with oats wholegrain cereal
with milk Milk with milk
Toast
Crackers Fresh fruit Yogurt Toast with
in season
peanut butter
Canned pea soup Leftover Leftover Canned soup
Wholegrain bread spaghetti tuna casserole Cheese sandwich
Carrot sticks Wholegrain bread Carrot sticks Milk
Milk Yogurt Fruit Canned peaches
Milk
Spaghetti with Tuna casserole* Easy stir-fry Take-out pizza
meat (moose, Tossed salad with chicken* Tossed salad
caribou, or beef), Banana muffin* Rice Chocolate
and tomato sauce Cookies Pudding*
Wholegrain bread
Fresh fruit
Tossed salad
in season
Fresh fruit salad
Yogurt Cereal with milk Cheese and Apple
crackers
Sunflower seeds
* Recipes can be found in Section 8
• Some seasonal fresh fruits and vegetables are a bargain at certain
times of the year. At other times, frozen or canned are cheaper.
17

5. Basic Foods to Have on Hand
Making your own meals can help you to save money. Here are some basic
ingredients to have on hand. You can use them to put together a quick and
nutritious meal anytime. If you are just starting to put your “basic foods”
together, don’t get overwhelmed! Buy these foods a few at a time and build your
pantry over time.
Some Basic Foods To Have On Hand
Vegetables and Fruit
Potatoes
Onions
Carrots
Canned vegetables
– Corn
– Tomatoes
– Mushrooms
– Peas
Canned vegetable soups
– Tomato
– Mushroom
Tomato paste
Canned fruit
Frozen berries (local or
store bought)
Grain Products
Rice
– White
– Brown
Crackers
Cereal
Bread
Pasta
– Macaroni
– Spaghetti
– Lasagna
– Egg noodles
Bread crumbs
Meat and Alternatives
Canned beans,
peas and lentils
Dried beans, peas and lentils
Peanut butter
Canned light tuna
Canned salmon
Eggs
Frozen traditional/wild meat
Milk and Alternatives
Skim milk powder
Sweetened condensed milk
Fats & Oils
Non-hydrogenated
margarine
Vegetable oil
Baking Ingredients
Flour
Sugar
– White
– Brown
Baking powder
Baking soda
Cornstarch
Vanilla
Rolled oats
Raisins
Seasonings
Salt
Pepper
Garlic powder
Dry mustard
Chicken bouillon cubes
Beef bouillon cubes
Soy sauce
Vinegar
Worcestershire sauce
Ketchup
Herbs
– Basil
– Oregano
– Thyme
Spices
– Paprika
– Cayenne
– Cinnamon
– Chili powder
18

6. Smart Shopping Tips
• Shop at grocery stores. Smaller
convenience stores are usually more
expensive.
• Shop when you have lots of time to look
at the prices, and when you are not
hungry or tired.
• Try to shop only once a week. Extra trips
to the store usually mean you will spend
more money.
• Try to shop during the week when
stores aren’t as busy so there is time to
compare prices.
• Try to leave the kids at home. You may
buy more “extras” if you take your
children with you. Ask a friend to look
after them. You can do the same for your
friends when they go shopping. If
transportation is a problem, share a cab
with a friend or neighbour.
• Buy the foods on your shopping list first.
If you have money left over, use it
to stock up on sale items that you
can use later.
• Pick up your vegetables, fruit, bread,
canned foods and dry foods first.
Then get foods from the meat, dairy
and freezer sections. These foods
should stay cold and need to be put
in your refrigerator or freezer as soon
as you get home.
• Buy only what you need and can use up.
Food in large packages is sometimes a
cheaper buy. You will not save money if
you end up throwing food away.
• Look for No Name and store brands.
They usually cost less than brand names.
• Pay attention to unit pricing per mL
or gram. This will help you to find
the better price.
• Look high and low. Sometimes the
most expensive items are placed at
eye level to grab your attention
and money.
• Don’t be fooled by displays set up at the
end of an aisle — it doesn’t always mean
these items are on sale. Often you will find
a lower price from another manufacturer
in the centre of the aisle.
• Check the reduced shelf/counter for
some good buys.
• Check the expiry dates on foods.
• Buy foods from the bulk section. Bulk
foods are put in big bins and you can buy
as much or as little as needed.
• Bring a calculator or pen and paper to
keep track of how much money you
are spending.
• Tell the cashier if the store runs out of a
sale item. They can give you a “rain
check”. The next time you’re at the
store you can buy the item at the
sale price.
• Watch the prices you are charged at the
register. Sometimes mistakes are made!
19

7. Storing Your Food
Storing your food properly will help you to save money because food will last longer
and will more likely be used up, not thrown out. Put your groceries in the refrigerator and
freezer as soon as you get home.
Cupboard
❏
❏
❏
❏
❏
❏
❏
❏
❏
breads and cereals
canned foods
dried peas and beans
dry foods (white flour, pasta,
rice, etc.)
herbs and spices
peanut butter
unopened condiments (ketchup,
mustard, relish, etc.)
oil
potatoes and onions
(in a cool dark place)
Freezer
❏
❏
❏
❏
all foods purchased frozen
all fresh meat, fish or poultry to
be kept more than 3 days (make
sure all the food is properly
sealed)
bread (if you wish, you can keep
bread in the freezer for one
month)
milk (if you wish, you can keep
milk in the freezer for 6 weeks)
Refrigerator
❏
❏
❏
❏
❏
❏
❏
❏
❏
❏
milk, yogurt, cheese
eggs
uncooked meat, fish and poultry
(can keep up to 3 days if properly
sealed)
cooked meat, poultry and
casseroles that will be used in
1–2 days
processed meat (can keep up to
3 days once open)
most fresh fruits and vegetables
opened condiments (ketchup,
mustard, relish etc.)
butter, margarine
whole wheat flour
most leftovers (can keep up to
2–3 days)
20

8. Recipes
Cooking your own meals can help you save money. Here are a few recipes to get you
started.
Salad Dressing
2 tbsp (30 mL) canola, olive or soybean oil
2 tbsp (30 mL) lemon juice
2 tbsp (30 mL) orange juice
2 tbsp (30 mL) water
green onions & herbs finely chopped to taste
*Recipe from HeartSmart Cooking on a Shoestring, Heart
and Stroke Foundation of Canada, 1991.
Easy Stir-fry
Makes
4 servings
1/2 lb (250 g) boneless pork chops or lean
beef or chicken
1 clove of garlic, minced
1 tbsp (15 mL) low-sodium soy sauce
1/4 cup (60 mL) low-sodium beef bouillon
1 tsp (5 mL) ginger
1 tbsp (15 mL) oyster sauce (optional)
1 tsp (5 mL) cornstarch
2 tbsp (30 mL) vegetable oil
1 cup (250 mL) thinly sliced carrots
2 cups (500 mL) broccoli pieces
1 medium onion, chopped
1/2 cup (125 mL) mushrooms, sliced (optional)
*Recipe from HeartSmart Cooking on a Shoestring, Heart
and Stroke Foundation of Canada, 1991.
Make up a low-calorie
and easy salad dressing
using equal amounts of
oil, lemon juice, orange
juice and water (2 tbsp/
30 mL of each). Add
mustard and pepper with a pinch of salt. Finely
chopped green onions and herbs such as basil or
celery seed can be added to taste.
A super low-cost meal that can be served
with rice.
1. Remove any visible fat from the meat and
cut into 1/4 inch (5 mm) strips approximately
2 inches (5 cm) long.
2. In a bowl, combine garlic, soy sauce, beef
bouillon, ginger, and oyster sauce (if using).
Add meat and mix well. Let stand in
refrigerator for 30 minutes while preparing
vegetables. Drain meat and pat dry, reserving
marinade. Mix cornstarch into marinade and
set aside.
3. In a large skillet, pan or wok, heat oil until
very hot. Add meat; stir-fry for 2 minutes.
Remove meat from the pan and set aside.
4. Add carrots to pan (adding a small amount
of oil if necessary); stir-fry for 1 minute.
Add broccoli and onion; stir-fry for 2
minutes. Add mushrooms (if using); stir-fry
for 1 minute.
5. Return meat to pan. Add marinade mixture
and cook, tossing, until vegetables and meat
are glazed.
Serve immediately.
21

Mix and Match Casserole
Makes
2–3 servings
The word casserole describes a dish that is
cooked in one pot.
This recipe uses foods that you probably already
have on hand to make a quick, nutritious,
delicious and economical meal. Mix and match
the ingredients to get a different meal each
time! Think about what ingredients you would
like to add and how they will taste together.
1. In a large skillet or fry pan combine 1 grain, 1
vegetable, 1 meat and alternative, 1
liquid/soup and seasonings from the list
below.
(Choose 1)
Grain
(Choose 1)
Vegetables
(Choose 1)
Meat and Alternatives
• 2/3 cup
uncooked rice
• 1 cup uncooked or
2 cups cooked
macaroni or other
noodles
• 1 1/2 cups cooked rice
or pasta
1 cup of fresh, frozen/
canned or leftover
vegetables such as:
• broccoli, cabbage,
carrots, cauliflower
• celery, corn
• green beans
• mixed veggies
• mushrooms
• peas, peppers
• potatoes
• spinach
• tomatoes
• turnips
• yellow beans
• zucchini
• 1/2 cup cooked
leftover meat
• 1/2 pound cooked
ground meat
• 7 1/2 oz. can of tuna
or salmon
• 3 wieners
• 3/4 cup tofu
(cubed)
• 1/2 cup canned beans
(e.g. chick peas, lentils)
• 3 hard boiled eggs
(sliced)
22

2. Bring the mixture to a boil. Reduce to low
heat, then cover and simmer for 25–30
minutes. If the liquid dries up before the
cooking time is complete, just add some water.
You can add extra liquid and turn your
casserole into a soup or stew.
3. Add a topping before serving.
** You can also bake the casserole in a glass
dish in the oven at 350 o F (180 o C) for about
1 hour or until it is hot and bubbly.
* Recipe pilot tested by the Peel Community
Food Advisors.
(Choose 1)
Liquid/Soup
(Choose 1)
Seasonings (to taste)
Toppings (optional)
• 10 oz. can of soup:
tomato, cream of
mushroom, cream of
chicken or cream of
celery soup, or your
favourite soup plus
1 can of water
• 1 1/4 cups soup stock
• 2 cups milk
(canned or powdered)
• 2 1/2 cups stewed
tomatoes
1/2 to 1 tsp of:
• basil
• celery powder
• chives, dill
• garlic powder
• marjoram
• minced garlic
• onion powder
• oregano
• parsley
• pepper
• salt
• thyme
• bran
• breadcrumbs
• cracker crumbs
• croutons
• crushed cereal
• grated cheese
• sesame seeds
• tomato slices
• wheat germ
23

Tuna Casserole
Makes
2–3 servings
1 cup (250 mL) macaroni, uncooked
1 cup (250 mL) celery, diced
1 can of tuna, packed in water,
drained
1 can of condensed cream of
mushroom soup
1 can of water or milk
salt and pepper to taste
bread crumbs for topping
(optional)
1. In a large skillet or fry pan combine
macaroni, celery, tuna, cream of mushroom
soup, milk or water, salt and pepper.
2. Bring the mixture to a boil. Reduce to low
heat, then cover and simmer for 25–30
minutes. If the liquid dries up before the
cooking time is complete, just add
some water.
3. Sprinkle bread crumbs as a topping before
serving, if desired.
* Recipe adapted from the Mix and Match Casserole
(page 22–27)
Stroganoff-Style Beef
3/4 lb (375 g) ground beef
1/3 cup (75 mL) chopped onion
3 tbsp (45 mL) flour
1 cup (250 mL) milk (made from skim
milk powder)
1 can (10 oz/284 mL) sliced
mushrooms, drained
1 beef bouillon cube*
3 tbsp (45 mL) hot water
salt and pepper
cooked egg noodles or
mashed potatoes
*If your brand of bouillon makes 2 cups
(500 mL) of broth per cube, use only 1/2 a cube.
Makes
4 servings
1. Turn on stove to medium-high heat. Cook
and stir-fry the ground beef and onion in a
large fry pan until the beef has browned.
Drain off fat.
2. Add flour to meat mixture. Stir well.
3. Pour milk in slowly, stirring all the time. Add
mushrooms.
4. Put bouillon cube and hot water into a cup.
Crush the bouillon cube with the back of a
spoon to break it up. Add water and
bouillon cube to meat mixture.
5. Cook and stir the meat mixture until it boils
and thickens. Add salt and pepper to taste.
6. Serve over cooked noodles or mashed
potatoes.
*Recipe from The Basic Shelf Cookbook, City of York
Health Unit, 1995.
24

Mustard Baked Chicken
Makes
4 servings
2 tbsp (30 mL) prepared mustard
1 tbsp (15 mL) lemon juice
1 tsp (5 mL) dried tarragon
1 small clove of garlic, minced
1 or pinch of garlic powder
1 slice of whole wheat bread
4 skinless chicken breasts
An easy way to cut down on fat is to
take the skin off the chicken. If you do
this before cooking then you can put
the seasonings right on the chicken and enjoy
them.
1. Mix mustard, lemon juice, tarragon, and
garlic. Crumble bread into crumbs.
2. Lightly oil or spray a baking dish with nonstick
vegetable oil cooking spray. Place
chicken, meaty side up, in dish.
3. Spread the chicken with the mustard
mixture, then sprinkle with crumbs.
4. Bake at 350 o F (180 o C) for 45 to 55 minutes
or until chicken is no longer pink inside.
*Recipe from HeartSmart Cooking on a Shoestring, Heart
and Stroke Foundation of Canada, 1991.
Vegetarian Chili
Makes
4 servings
2/3 cup (150 mL) bulgur (if available)
1 tbsp (15 mL) vegetable oil
1 medium onion, diced
1 or 2 cloves garlic, minced
1/2 cup (125 mL) each diced
celery and carrots
1/4 cup (60 mL) diced green
bell pepper
1 can (28 oz/796 mL) tomatoes
1 can (5 1/2 oz/156 mL)
tomato paste
2 to 3 tbsp chili powder
(30 to 45 mL)
1 can (19 oz/540 mL)
kidney beans, drained
and rinsed
2 tsp (10 mL) Worcestershire sauce
Hot pepper sauce
1. Cover bulgur (if using) with hot water; let
stand.
2. Meanwhile, in a large saucepan, heat oil
over medium heat; cook onion, garlic, celery,
carrots and green pepper, stirring for 3–5
minutes or until softened. Stir in tomatoes,
breaking up with a spoon; stir in tomato
paste, chili powder, beans and
Worcestershire sauce. Cook for 10–15
minutes, stirring occasionally, until heated
through. Stir in bulgur (if used). Season with
hot pepper sauce to taste.
*Recipe from Cook Great Food copyright 2002. Published
by Robert Rose. Reprinted by permission of Dietitians of
Canada. For more recipes and fact sheets on nutrition,
visit the DC Web site at www.dietitians.ca/eatwell
25

Banana Muffins
Makes
12 muffins
Homemade muffins can be a healthier
alternative to store-bought muffins
1/2 cup (125 mL) all purpose flour
1/2 cup (125 mL) whole wheat flour
2 1/2 tsp (12 mL) baking powder
1/4 tsp (1 mL) baking soda
3/4 cup (175 mL) rolled oats
1/2 cup (125 mL) white sugar
1/4 cup (60 mL) lightly packed brown sugar
1/2 cup (125 mL) raisins (optional)
2 medium, ripe bananas
1 egg
1/2 cup (125 mL) milk
3 tbsp (45 mL) margarine, melted
*Recipe from The Basic Shelf Cookbook,
City of York Health Unit, 1995.
1. Put the all purpose flour, whole wheat flour,
baking powder and baking soda in a large
bowl. Stir in oats, sugar, brown sugar and
raisins. Set aside.
2. Mash banana in a medium bowl.
Add egg, milk, and melted margarine.
Mix well.
3. Stir banana mixture into the dry ingredients.
Stir just until blended. Do not over mix.
4. Turn oven to 375 degrees F (190° C). Lightly
grease 12 large muffin cups. Put the muffin
batter into the muffin cups.
5. Bake in oven until tops are firm when lightly
touched with your finger, about 18–20
minutes.
6. Remove muffins from the tin and cool.
Creamy Rice Pudding
Makes
4 servings
2 cups (500 mL) cooked rice*
1 1/2 cups (375 mL) water
1 cup (250 mL) skim milk powder
1/4 cup (60 mL) white sugar
1/4 cup (60 mL) raisins or berries
1/2 tsp. (2 mL) ground cinnamon
1/4 tsp. salt
1 1/2 tsp. (7 mL) vanilla
for garnish ground cinnamon
*If you don’t have 2 cups (500 mL) of cooked rice, put 1
cup (250 mL) rice, 2 cups (500 mL) water and
1 tsp. (5 mL) salt into a medium saucepan. Turn on
stove to high and heat to boiling. Turn heat to low,
cover and simmer until rice is tender. This will take
about 20 minutes and all the water will
be absorbed.
This is a delicious way to use leftover cooked
rice. Add more raisins or berries if you like.
1. Put rice, water, skim milk powder, sugar,
raisins or berries, cinnamon and salt into a
medium saucepan. Mix well.
2. Turn stove on to low heat. Cook and stir
until pudding is creamy. This will take about
20 minutes.
3. Stir in vanilla. Sprinkle with additional
cinnamon.
4. Serve warm.
*Recipe from The Basic Shelf Cookbook, City of York
Health Unit, 1995.
26

Apple Oatmeal Crisp
Makes
8 servings
1 1/2 lbs (750 g) cooking apples
(e.g. MacIntosh)
3 tbsp (45 mL) white sugar*
1/4 tsp (1 mL) ground cinnamon
1 1/3 cups (325 mL) rolled oats
3/4 cup (175 mL) lightly packed brown sugar
1/4 tsp (1 mL) baking powder
1/4 tsp (1 mL) baking soda
1 cup (250 mL) skim milk powder
1/3 cup (75 mL) flour
1/2 cup (125 mL) margarine, divided
* add more or decrease the sugar according to
the type of apples used and your preference.
1. Peel apples. Cut apples lengthwise into
quarters. Cut out core with seeds. Cut pieces
of apple into thin slices. Add sugar and
cinnamon and toss lightly. Set aside.
2. Combine oats, brown sugar, baking powder
and baking soda in a large bowl. Divide
mixture in half. Add the skim milk powder
to one half of the mixture. Add flour to the
other half.
3. Use a pastry blender or 2 knives to cut half
the margarine into skim milk powder
mixture. Keep cutting until the mixture looks
like fine crumbs. Next, cut the rest of the
margarine into the flour mixture. Again, keep
cutting until the mixture is crumbly.
4. Turn the oven to 350°F (180°C). Lightly
grease a 13x9x2 inch (3.4 L) baking pan.
Press the skim milk mixture into the bottom
of the pan. Cover with the apple mixture.
Using your fingers, crumble the flour mixture
on top of the apples.
5. Bake in oven for 20 to 25 minutes or until
golden brown.
*Recipe from The Basic Shelf Cookbook, City of York
Health Unit, 1995.
27

Grandma’s Rolled Oat Cookies
Makes 3 dozen
filled cookies
Cookie
1 1/2 cups (375 mL) all-purpose flour
1 1/2 cups (375 mL) rolled oats
1 tsp (5 mL) baking soda
1/2 cup (125 mL) margarine
1/2 cup (125 mL) hot water
Filling
2 cups (500 mL) chopped dates
1/2 cup (125 mL) water
1/4 cup (60 mL) granulated sugar
1 tsp (5 mL) vanilla
*Recipe from Cook Great Food copyright 2002.
Published by Robert Rose. Reprinted by permission of
Dietitians of Canada. For more recipes and fact sheets
on nutrition, visit the DC Web site at
www.dietitians.ca/eatwell
1. Cookie: Combine flour, oats and baking
soda. Cut in margarine until mixture
resembles coarse crumbs. Add sufficient
water to shape the dough into a roll. Wrap
in waxed paper; refrigerate overnight.
2. Preheat the oven to 325°F (160°C).
Cut cookie dough into thin wafers
(1/8 inch/3 mm). Place on lightly greased or
non-stick cookie sheet. Bake in preheated
oven for about 10 minutes.
3. Filling: Cook dates, water and sugar on low
heat for about 30 minutes, stirring
occasionally. Stir in vanilla.
4. When cookies and filling are cool, spread
about 1 tbsp (15mL) date filling between 2
cookies.
Homemade cookies can be a healthier
alternative to store-bought cookies.
28

Chocolate Pudding
Makes
4–6 servings
1 square unsweetened chocolate
2 cups (500 mL) milk
1/2 cup (125 mL) sugar
2 tbsp (30 mL) cornstarch
2 tsp (10 mL) vanilla
2 tsp (10 mL) butter
MICROWAVE DIRECTIONS
1. Coarsely chop chocolate. Place chocolate in
a large (2 L) microwave safe bowl.
2. Add milk. Stir. Heat, uncovered, in the
microwave using 100% power for 3–4 min.
Then stir again.
STOVE TOP DIRECTIONS
1. Combine chocolate and milk in the top of
the double boiler.* Cook over simmering
water until chocolate is melted, stirring
occasionally.
2. Measure sugar and cornstarch into a small
bowl. Stir well together. Then gradually stir
the sugar/ cornstarch mixture into the hot
chocolate/milk mixture.
3. Cook and stir over boiling water until
thickened. This may take as long as
15–20 min. Remove from heat. Add vanilla
and butter. Stir well.
3. Measure sugar and cornstarch into a small
bowl. Stir well together. Then gradually stir
the sugar/cornstarch mixture into the hot
chocolate/milk mixture. Stir well.
Microwave, uncovered, at 100% power,
4–5 min. or until thickened. Stir at least
once during cooking time.
4. Remove from microwave. Stir in vanilla and
butter. Mixture should be thick. Pour into
dessert serving dishes. Chill.
*Recipe from the Community Food Advisor Training
Binder, Ontario Ministry of Agriculture, Food and Rural
Affairs, 1994.
4. Pour into dessert serving dishes and chill.
* A double boiler consists of two pots.
One pot sits directly on the stove burner
and contains water. The second pot sits on
top and contains your ingredients. The
heated water cooks your pudding without
burning it.
29

9. Emergency Food Resources
If in an emergency food situation please call the Yukon Department of Health
and Social Services. In Whitehorse call 667-5674; in other Yukon communities
call the Regional Social Worker.
First Nation individuals can contact their First Nation Office or
Indian and Northern Affairs Canada.
The Whitehorse Food Bank is also available to Yukoners in need.
Call 867-393-2265 or visit 306 Alexander Street, Whitehorse, Yukon.
10. Acknowledgements
This publication was produced by Government of Yukon, Department of Health
and Social Services.
It was adapted and reproduced with permission of Public Health, Region of
Peel. Public Health, Region of Peel produced this publication by adapting
materials produced by the Regional Municipality of Hamilton-Wentworth Public
Health Department and the Ottawa-Carleton Health Department. Grateful
acknowledgement goes to the Peel Community Food Advisors.
30

Notes:
31

Notes:
32

For more information on nutrition, call
the Yukon Health and Social Services Health Promotion unit
at 867-456-6160 (within Yukon, call toll-free:
1-800-661-0408 extension 6160).
You can also visit the Health Promotion section of our website at
www.hss.gov.yk.ca.
09210Y-HSC